In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Press 3-3-3, Push-Press 2-2-2, Power Jerk 1-1-1. Finish the sets/reps of one movement before starting the next.
Fitness: All movements should be 3 sets of 3 reps climbing in weight to  a 7 RPE, Press, Push-Press, Power Jerk. Finish the sets/reps of one movement before starting the next.

Part 2 – Conditioning: “Up and Over”

Performance: AMRAP 10 min of –

  • 7 Deadlifts @ bodyweight
  • 14 Burpees over bar, both feet at the same time

Fitness: AMRAP 10 min of –

  • 7 Deadlifts @ 5 RPE
  • 14 Burpees over bar, any method